jeudi 30 novembre 2017
'The Shape of Water' Review
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Taylor Swift's 'Reputation' Ready for Streaming
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Eli Manning and the Truth About Endings
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'Meteor Shower' Review: Neither Wild Nor Crazy
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Bette Midler To Bow Out of 'Dolly!' With Box-Office Bang
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US approves monthly injection for opioid addiction
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Officials: Trump mulls calling Jerusalem Israel's capital
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Investigators: Colorado vet died after getting painkillers
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Link found between Utah suicides, lost device privileges
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Without Obamacare Mandate, ‘You Open the Floodgates’ for Skimpy Health Plans
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More US kids in foster care; parental drug abuse a factor
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Health nominee Azar is no stranger to management controversy
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Fast, Flavorful Recipe: Spinach and Butter Bean Persian-Style Frittata
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Pagani Huayra BC Roadster: A Rare, Hand-Made Hypercar
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Berlin's Latest Hotbed of Cool
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Kids' Building Sets That Prove Toys Don't Need Blinks, Beeps and Batteries
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Miami Beach House Built On Parking Garage Asks $34 Million
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Brewery makes algae beer to spotlight threat to Lake Erie
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The Kitchen Design Secrets of Top Restaurant Architects
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WATCH: Experts warn that this flu season could be a bad one
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Matt Lauer responds to allegations of 'inappropriate sexual behavior' after firing
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New dengue vaccine could worsen disease in some people
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WATCH: This year's flu season may be a bad one, some medical experts warn
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WATCH: This year's flu season may be a bad one, some medical experts warn
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Ban on Teflon Chemical Tied to Fewer Low-Weight Babies
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The Latest: Pope Francis arrives in Bangladesh amid security
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US frees African asylum-seeker who's on life support
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mercredi 29 novembre 2017
Pope heads to Bangladesh with Rohingya crisis looming large
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This year's flu season may be a bad one, some medical experts warn
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Carson Wentz: The Gunslinger Leading the NFL's Best Team
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Thousands of kids could lose health insurance next month if Congress doesn't act fast
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Thousands of kids could lose health insurance next month if Congress doesn't act fast
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Missouri health director supports needle exchange
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Man who sucker-punched man with cerebral palsy gets prison
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Joy Mangano on Patti LaBelle's 'New Attitude'
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Trump administration halts school lunch salt reduction
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New, long-acting drugs cut frequency of migraine headaches
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APNewsBreak: Doctor says drug scarcity drove execution plan
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Air Pollution May Weaken the Bones
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Health groups urge Congress not to allow AIDS fight to wane
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The Best Strategies for Finding Holiday Discounts
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Trauma May Have Fallout Over Generations
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Retail Heir Is the Buyer Behind New York's Priciest Foreclosure Auction
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A Former Ambassador's English House Asks $40 Million
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Homes That Are Headlining in Nashville
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What Will Tighter Airport Security Mean for You?
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A Country Music Home in Texas
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T. Boone Pickens Lists Texas Ranch for $250 Million
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Foreigners Seeking Mortgages Face Close Scrutiny
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Palm Beach, Fla. Estate Needs Work, Seeks $41.9 Million
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The Latest: Trump's health pick says drug prices 'too high'
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A World-Class Art Collection Expands its Home
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Mars to Invest in Kind, Maker of Snack Bars
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The Times in Person: Clearing the Air on Climate Education: A Reporter Returns to the Scene of Her Story
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Rising HIV infections see Iran challenge notions about sex
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WATCH: Girl with brain cancer has a wish: Lots of books
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WATCH: Girl with brain cancer has a wish: Lots of books
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mardi 28 novembre 2017
Phys Ed: How Running May or May Not Help the Heart
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Memoirs of a Movie Man
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Australian state allows voluntary euthanasia in 2019
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WATCH: Marriage may reduce dementia risk, researchers say
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WATCH: Marriage may reduce dementia risk, researchers say
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Marriage may reduce dementia risk, researchers find
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Marriage may reduce dementia risk, researchers find
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Doctor accused of asking what to do next loses her license
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In Trump health secretary pick, Dems have questions but hope
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The Tough Job of Playing Well With Colleagues
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Grammy-Winner Mavis Staples on Life in a Performing Family
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2018 Grammy Nominations Nod to Hip-Hop and R&B's Growing Clout
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A Ferrari Built for Nothing But Racing
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UN: About 11 percent of drugs in poor countries are fake
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Report: Many clients claim sex abuse at Massage Envy spas
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lundi 27 novembre 2017
Worst US nightclub fire influences safety codes, burn care
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AP Was There: Cocoanut Grove nightclub fire kills 492
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College Football's Coaching Carousel Gets Crazy---And Ugly
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WSJ Readers React: The 2017 Thanksgiving Touch Football Gallery
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Much to Cheer About at NPR Music
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Report: Many clients claim sex abuse at Massage Envy spas
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As Walmart Buys Online Retailers, Their Health Benefits Suffer
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Founder charged in opioid scheme can remove GPS monitoring
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Judge: Doctor who doesn't use computer can't regain license
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Bullied kids are more likely to bring weapons to school, study says
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Bullied kids are more likely to bring weapons to school, study says
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WATCH: 'Motivated' podcast: Fit-friendly beauty and tech products for your workouts
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WATCH: 'Motivated' podcast: Fit-friendly beauty and tech products for your workouts
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How Nike Is Reinventing the Great Sneaker Scavenger Hunt
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Mind: Therapy for Sexual Misconduct? It’s Mostly Unproven
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Gene Therapy Hits a Peculiar Roadblock: A Virus Shortage
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The Secret Educational Value of 'Drunk History'
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A New Approach To Fat Loss Nutrition
The easiest way to lose weight is to eat less.
The statement is so simple and common, and yet merely telling someone to not stuff their face as often is also incredibly wrong.
Sure, if you eat less you’re likely to lose some weight and it’s an important part of the process. But saying “eat less” obviously isn’t that simple, and it’s those instructions alone that do plenty of damage.
With dieting it’s more effective to win at a smaller game than to lose at a bigger game.
The reason is in the process it takes to do so. Eating less usually means changing habits, such as what you eat, when you eat, or how much you stress about each and every meal. So eating less really isn’t just eating less; it’s making more decisions that trigger a series of reactions.
It’s those reactions where fat loss usually fails. It’s the rules, poor decisions, and demonizing of certain foods that make simple concept (eat less) the reason why people generally hate diets.
Tell someone not to eat a burger, and they might believe that removing one food they love will trigger weight loss. The truth: that removal will do more harm than good, especially when you realize that burgers (or really any food) can be a part of an effective diet plan.
Instead, the most effective diet programs don’t settle for cliches (eat less, move more), or even scapegoats (gotta be the carbs, right?), instead it’s about simplifying the lifestyle factors that make it easier to understanding how fat loss works.
That’s a real ingredient that is most often overlooked, and the backbone of Fat Loss Happens on Monday, a new book by Josh Hillis. If you want to take a new and more effective approach to weight loss, here are just a few of the principles that will make the process more doable and less of a headache.
Fat Loss Nutrition: Time to Choose
On of the biggest issues with most plans is the inflexibility. Quite simply, you have too many rules that force you to take a plan that doesn’t really fit how you eat and live.
A smarter approach is to look at your day-to-day habits and the build the plan around you, since making a diet fit your life is a big part of making sure it’s successful. Let’s take on of the most common problems as an example: your most difficult meal
The Problem: Mealtimes and Obstacles
Despite the surge in snacking behavior, most people still base their days around the concept of eating three meals per day.
Let’s say Bill has a hard time figuring out how to “get time for breakfast”, which becomes problematic because he repeatedly blows his lunch because he’s starving by the time he gets there. (Sounds familiar, right?)
Or Amy might feel breakfast and lunch are easy because she has a routine, but the wheels come off the wagon at dinner.
And Suzy might have no problem with breakfast and dinner, but work meetings often run through lunch and that’s where she struggles.
All of these three clients have very different issues hitting their meal plan, and it would be silly for each of them to work on the same thing.
At the same time, they all feel like they are “failing at fat loss” and they go searching for another diet, another superfood, another magic workout. But another diet or workout isn’t going to solve the issues they have with food.
Essentially, all of their issues are strategy issues. They need to play the game of making the “problem meal” work.
Don’t Make Lists, Simplify The Changes
The first step to making realistic change is narrowing the focus of which mealtime to fix.
The easiest approach is to start with the meal that causes the most trouble, rather than trying to solve every meal. (Hint, you should do that for yourself right now).
And then you choose – how many meals do you want to take on next week?
The mindset is simple: you want to create your own fat loss game each and every week. It’s a s simple challenge.
Which meal time do you want to go to work on?
How many meals do you want to work on?
Maybe Suzy is really confident she can follow the plan. She chooses: “I’m going to crush five lunches next week.”
And then the process begins. Suzy would take her day planner, look at her meetings, and plan what to do — strategically — to make that happen.
Maybe on meeting days when she can’t take a lunch, she brings two snacks to eat at her desk. Or on days when her lunch just gets pushed back, she brings a substantial mid-morning snack to get her through to the late lunch.
The point is, it’s not about a new diet or workout, and it’s not a willpower thing. It’s a matter of looking ahead to see the roadblocks that always come up, and handling them ahead of time.
Maybe Bill is working on breakfast, but he absolutely can’t see any way to make breakfast work because he never has time. So instead of mastery, the focus just becomes on achieving one good breakfast for the week.
Instead of solving a massive issues that’s always been an issue, now the focus is clear: How do I eat one good breakfast? And what are the barriers?
Usually the problems become clear: no breakfast foods in the house, no time in the morning, no ability to cook.
So you try to make adjustments for the reasons you struggle with food. Instead of planning in lunches in a calendar, Bill would be making time to go to the grocery store, or setting his clock 30 minutes earlier to wake up and have time to eat. These are lifestyle adjustments that help change behavior.
For Bill, because these are big changes he’s only focusing on that one meal. He’s putting all of his willpower and discipline and energy and planning into winning at that one meal – and he doesn’t have to worry about the rest of the week’s meals or workouts or anything else besides that one meal.
It might not seem like much, but this is where long term fat loss begins.
It’s Not About Perfect, It’s About A Change You Can Make
That’s another reason that you get to choose how big of a change you make — because you want to know you can win at it.
For the one person, changing five meals could feel totally doable, if she had a plan. For the other, changing one meal seemed really big, and would also take a plan.
Is one better than the other? Not at all.
If they both win at the games they chose for themselves, then they’re moving forward. It doesn’t matter if you win at 1 meal next week or 5. What matters is that you choose a game that is going to forward your goals, and you win at it.
With dieting it’s more effective to win at a smaller game than to lose at a bigger game.
It’s no different than the Tipping Point theory. But the difference here is you make up the game, so it’s your job to create a world where you know you can win.
Then, after you win the game one week you can create a new game for next week. And continue on focusing on winning one game at a time.
The 4-Step Plan to Fat Loss Nutrition
If you’re just getting started or hit a roadblock, here’s a 4-step plan you can follow to help on the path to fat loss success.
- Choose which meal you are going to work on next week — breakfast, lunch, or dinner . (Depending on your situation, you might even get more specific — dinners out, lunch when I have to work a double, ect.)
- Choose how many meals you are going to take on upgrading next week — One? Three? Five? (Whatever you do, take on a number you are confident you can win.)
- Do the planning – work backwards from the meal(s), figuring out what you need to do differently this week. Be strategic about the roadblocks that always throw you off for that meal.
- Avoid distraction. This week, don’t stress about your workouts or the rest of the meals you eat, just nail the meal(s) you are working on this week. You can always expand or change what you are working on next week. But for this week, just focus on the one thing that you choose.
This could be a completely different way of looking at fat loss from anything you’ve seen before. It’s simple, reasonable, and doable. Hopefully, it almost seems too simple.
If you stack up little wins every week you’re going to be shocked at the impact these “little wins” have on your leanness and scale weight over the next couple months.
READ MORE:
6 Exercise Upgrades for Better Results
Winning the War on Hunger: Practical Solutions to Overeating
Eating at Night Does Not Make You Fat
The post A New Approach To Fat Loss Nutrition appeared first on Born Fitness.
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The Designer Couple Showcasing a Replica of Their Home
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Laurie Metcalf, Anne Applebaum and More on Expectations
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Tokyo Journal: Tokyo, Once a Cigarette Haven, Could Finally Kick Out the Smokers
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Is That a Soufflé In the Office Microwave?
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WATCH: Can dieting around the holidays backfire?
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Personal Health: New Recognition for Chronic Fatigue
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Replacing lymph nodes to ease painful legacy of cancer care
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dimanche 26 novembre 2017
Malls Never Wanted Gyms. Now They Court Them
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Philadelphia Is Feeling Good About Football, and It's Weird
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As Health Care Changes, Insurers, Hospitals and Drugstores Team Up
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As Health Care Changes, Insurers, Hospitals and Drugstores Team Up
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Holiday Toys That Keep Givers in the Dark
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How A Wife's Question Inspired 10cc's 'I'm Not In Love'
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'Murder Is Her Hobby: Frances Glessner Lee and the Nutshell Studies of Unexplained Death' Review
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Veterans are key as surge of states OK medical pot for PTSD
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samedi 25 novembre 2017
Auburn Upsets Alabama in the Iron Bowl. Now What?
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Trilobites: Cities That Never Sleep Are Shaped by Sunrise and Sunset
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Trump's visits to Mar-a-Lago have become a headache for some Palm Beach residents
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vendredi 24 novembre 2017
The New Old Age: Older Voters Stymied by Tighter ID Requirements
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ANALYSIS: The 2 options for US health care likely to emerge in the next decade
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jeudi 23 novembre 2017
Why Is This Bacterium Hiding in Human Tumors?
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'The Marvelous Mrs. Maisel' Review: Not So Kosher
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New Study Reveals Dark Side of Outdoor Night Lighting
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Absinthe Was Once Banned for Being Evil---Now It's Just Meh
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Murdered Baltimore cop was to testify in police corruption case, shot with own gun
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What's on the menu for Trump's Thanksgiving dinner
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Turkeys pardoned by Trump and Obama now birds of a feather in Virginia
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'Tears were shed': Ill woman's wish to visit beach granted by Australian paramedics
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After the outbreak: Med schools boost Ebola-wrecked Liberia
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mercredi 22 novembre 2017
Drinking 3-4 cups of coffee a day may have health benefits: study
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FCC stonewalling probe of 'massive' fake net neutrality comments scheme: NY AG
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Clear weather greets most of the country for Thanksgiving travel
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Doug Jones forced to defend record on crime in wake of Trump criticism
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YouTube to crack down on videos showing child endangerment
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Gabby Douglas alleges she was abused by USA Gymnastics doctor Larry Nassar
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'A Killing on the Cape': The Murder of Christa Worthington -- Episode 5
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Julia Stiles announces the birth of her 1st child
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White nationalist Spencer banned from 26 European nations
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Gymnastics doctor pleads guilty to sex charges
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China criticizes unilateral action after N. Korea sanctions
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US Navy aircraft carrying 11 passengers crashes into sea near Japan, 8 rescued
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O'Malley: Democratic party 'regenerating itself, almost like after a bad forest fire'
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Key GOP senator backs Obamacare individual mandate repeal
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Facebook says it will let its users know if they liked Russian-linked propaganda
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Gymnastics doctor pleads guilty to sexual assault charges
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Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds.
That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine.
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE:
What is the Best Protein Powder?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
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jeudi 16 novembre 2017
'Love, Lies & Records' Review: The View From the Register Office
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'War of the Worlds' Review: The Invasion Takes L.A.
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Australian state parliament ends marathon euthanasia debate
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The Latest: Escaped patient says he needed to prove himself
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Middle-Class Families Confront Soaring Health Insurance Costs
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F.D.A. Speeds Review of Gene Therapies, Vowing to Target Rogue Clinics
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Treacher Collins syndrome: What you need to know
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Family's hardships, triumphs with son who has rare craniofacial disorder
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An Obsessive, Comprehensive Guide to the Tuxedo Jacket: Every Woman's Holiday Standby
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'Justice League' Review: Crowd Displeaser
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'Roman J. Israel, Esq.' Review: Soul Practitioner
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What to Give: Books on Sports
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Battle of Decorating Styles: Art Deco vs. 1970s
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A Short but Tasty History of Pumpkin Pie
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A Wine Connoisseur Heads Home to Fly-Over Country
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30-Minute Recipe: Sweet Potato Toast With Labneh, Dill and Spices
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How Patagonia Slimmed the Puffer Coat Way Down
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2018 Porsche 911 GT2 RS: The Fastest Street-Car Ever?
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Jury again says it's deadlocked at Menendez's bribery trial
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Republicans set for vote on long-awaited tax bill
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US health agency to crack down on risky stem cell offerings
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FDA OKs new therapy for some hemophilia patients
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